The Martial Artists' Training Log

[bushido_man96]

6-15-07

Legs

1/2 Squats: 315x10, 335x8, 365x6

one leg presses: 102x10 each legx2

Abs

Roman chair crunches: 20x2

Side raises:2x20x30 lbs.

Swiss ball roll-outs: 10, with 5 sec. holds.

[bushido_man96]

6-18-07

Chest/triceps

Bench press: 205x6, 215x4, 225x2

Incline bench: 135x8, 145x6, 155x4

Cable Crossovers: 50x10, 50x10, 50x8

Conditioning

Tuck jumps: 3x10

Jump rope: 3x1 min.

Taught Orientation from 5:30 - 6:00. I took class off today to let my knee rest. It was hurting pretty bad, and I wanted to walk the next day.

[bushido_man96]

6-20-07

I had a 20 minute solo workout today. I did 3 sets of 10 pushups, but they were the short pulsing ones. Then, I did 3 sets of jumping side kicks, on a heavy bag, but I stood on one leg, chambered the other, and then hopped and kicked the bag, and landed on the one leg. I did 3 sets of 10 on each side. Then I did 3 sets of 10 pushups, and did 3 sets of 10 front leg front kicks on the bag. From 5:30 - 6:00 I taught Orientation.

[bushido_man96]

6-22-07

Today was a catch-all, kind of fun day.

Upper body

Dumbbell bench, pressing with one arm at a time while the other arm holds the weight up: 3x30 lbs, each arm doing the weight, and then holding the weight.

Dips: 3x5

Lower body

Sumo squats: 55x10, 65x10, 65x10

Swiss ball curls: 2x10...very nice...I like this one!

The above exercises, except for the dips, were taken from Loren W. Christensen's book Solo Training 2.

Abs

Roman chair crunches: 20, 10 and then 10 with a 15 lb. medicine ball.

Side raises: 2x20x30 lbs.

I enjoyed this style of workout today, and I think I will do this more in the future. I like trying new things, and switching things up. Keeping it fun makes it easier to do, for sure.

[Menjo]

Today was fairly good training and

I got some new shoes so I thought I'd test them out:

This morning I was trying to improve holding the same tempo for long periods of time with bursts of intensity spread around.

1mile run

25 normal push ups

35 knuckle push ups

30 crunches with weights

High Knees (15)

30 second rest

1mile run

25 normal push ups

20 Burpees

30 crunches with weights

30 second rest

1mile run

10 pulls ups (palms outward facing)

20 normal push ups

10 burpees

25 crunches with weights

20 second rest

and finally,

800 metre run

High knees (20)

10 pull ups(palms inward facing)

20 Normal push ups

5 Suicide Sprints

5 hill sprints

Stretching.

And I have yet to do my evening workout today.

I think its upper body weight training tonight.

[bushido_man96]

Wow, that is some serious stuff, Menjo! Nice!

[Menjo]

Thanks bushido_man96,

I think my body is starting to catch up with my spirit

[bushido_man96]

Hehe, if your spirit didn't run so far, then your body would not have to keep playing catch-up! j/k!

6-25-07

Chest/triceps

Bench press: 185x10, 225x4, 235x3..assistance on last 2 reps.

One arm alternating dumbbell bench: 40x8, 40x8, 40x8 one arm does the 8 reps, while you hold the other weight up. Then switch roles.

Triceps push-downs: 105x10, 105x8, 105x6

Bench dips: 3x10

Forearms

Plate pinch: holding 2 10 lbs plates together, swinging back and forth, 3x10

Abs

Roman chair crunches: 3x15x22 lb medicine ball

Side raises: 2x20x30 lbs.

Taught Orientation from 5:30 - 6:00. Traditional Class from 6:00 - 7:00. Basics got switched up, so it was refreshing. Sparring at the end of class was ok. I was tired, but I was able to stay on my toes and move around.

[bushido_man96]

6-27-07

Back/shoulders/biceps

Assisted pull-ups: plate 12x10x3 sets.

Dumbbell hang clean and press: 40x10x3 sets.

Dumbbell shoulder press: 35x10, 40x8, 40x8

Incline dumbbell curl: 25x10, 25x8

Forearms

Plate curl and catch: curling a 25 lb plate up, releasing and catching it with the other hand, alternating back and forth. 20x3

Dumbbell wrist curls: 2x20x20 lbs.

Abs

Swiss ball roll-outs: 2x10, hold for 5 seconds each.

Trunk twists: 3x20x45 lbs.

I worked on front kicks today. Early this morning, I did front leg front kick chambers; 2 sets of 10 on each leg. This afternoon, between some of the sets while lifting, I did 3 more sets of 10 reps, front leg front kick chambers on each leg. Then I did 2 sets of 10 front leg front kicks on each side, focusing on kicking forward, thrusting more than snapping the kick. I also did 1 set of 10 reps each leg of back leg front kick, thrusting.

Taught Orientation from 5:20 - 6:00.

[bushido_man96]

6-28-07

Alternating back leg round kicks, in uniform: 3x10

Bench dips: 10

Very isolated workouts. I just had a few minutes here and there, so I worked them in.